When discussing Peruvian cuisine, iconic dishes such as lomo saltado, ceviche, ají de gallina, pollo a la brasa, and anticuchos are impossible not to mention. These delicacies, a fundamental part of our culture, boast a unique flavor, yet they all share a common element: they primarily use meat and animal products.
However, in recent years, awareness of the impact of our food choices has grown significantly. It is how veganism emerged, a philosophy and lifestyle aimed at eliminating the use of animal products and promoting animal welfare, environmental sustainability, and health benefits.
This trend has not gone unnoticed in Cusco, the birthplace of a rich culinary tradition. The city offers a wide variety of traditional dishes adapted to veganism, which are ideal for respecting one’s values and helping one acclimatize to the altitude with their nutrients.
Vegan Diet and Health at High Altitude
A vegan diet can help improve adaptation to high-altitude environments, such as Cusco. Key benefits include promoting cardiovascular health, improving blood circulation, and reducing oxidative stress (when the body has too many free radicals or harmful molecules and insufficient antioxidants to control them). For this reason, a vegan diet is highly beneficial for adjusting to high altitudes and enhancing physical performance during walks.
It is essential for anyone undergoing altitude acclimatization to maintain a balanced diet that meets their nutritional needs:
- Antioxidants: Vegan foods rich in antioxidants, such as fruits, vegetables, and seeds, are crucial for combating oxidative stress, which increases at high altitudes due to lower oxygen availability. This stress can damage cells, causing premature aging, cardiovascular diseases, brain problems, and chronic inflammation. Consuming foods rich in antioxidants, especially those with vitamins C and E, protects cells from oxygen deprivation damage, improves oxygenation, reduces inflammation, and helps the body adapt better to these conditions.
- Circulation and Oxygenation: Foods rich in nitrates, such as beets and spinach, enhance blood circulation and the body’s ability to utilize oxygen more efficiently at high altitudes.
- Cardiovascular Protection: A vegan diet low in saturated fats supports cardiovascular health, which is essential for maintaining adequate oxygenation at high altitudes. Examples include quinoa, nuts, and more.
- Metabolic Adjustment: The complex carbohydrates in a vegan diet provide a sustained energy source, essential at high altitudes where energy demands are higher.
- Red Blood Cell Production: Foods rich in iron, such as lentils, spinach, and quinoa, help improve red blood cell production and oxygenation. It is especially true when combined with vitamin C, which enhances iron absorption.
- Inflammation Reduction: Anti-inflammatory foods such as turmeric, ginger, and healthy fats (avocados and nuts) can reduce muscle and joint inflammation during acclimatization.
These nutrient-rich foods support altitude adaptation by promoting overall health, improving blood circulation, and reducing inflammation.
Typical Vegan Street Food Options in Cusco:
Vegan Street Snacks:
- Roasted plantains and sweet potatoes (“batatas,” “bonito”) are popular street snacks prepared in makeshift ovens. You often find them near markets, busy streets, or bustling corners with high foot traffic.
- Salted and Roasted Fava Beans: People commonly find both versions on city streets. Fry salted fava beans until crispy, then toast roasted beans.
- Toasted Corn (Cancha) is a traditional Andean snack made from golden corn and salt. It is widely available in supermarkets but more affordable when purchased from street vendors.
- Canchita is a popular snack typically sold in carts with small cooking stoves. People enjoy it in the afternoon or evening.
- Emolientes: Hot beverages with medicinal properties made from barley and herbs.
Vegan Options at Local Markets and Fairs:
- “Jauch’a,” “Nabo Jauch’a,” or “Yuyo Jauch’a”: An ancestral preparation with wild herbs like turnip and tender potato leaves, rich in iron and vitamins. Available during the rainy season around the San Pedro market and at Saturday fairs such as the Plaza Tupac Amaru Fair. The vendors walk around selling them without fixed stalls.
- Boiled Corn (Choclo): A corn cob boiled with or without cheese, available at local markets.
- Huatia: An Andean cooking technique involves preparing tubers like potatoes and sweet potatoes in earth ovens, commonly available during the dry season.
- Chifles: Fried slices of green bananas, packed with carbohydrates and fiber, are a popular snack.
- Vegan Cusco Desserts include níspero sweet, peach sweet, and sSachatomato sweet (a fruit native to the Andes similar to tomato but larger and yellow or orange when ripe). It’s sour and used in juices, sauces, and jams, packed with vitamins A and C and antioxidants. Other desserts include pumpkin mazamorra and purple mazamorra. These traditional sweets are typical at fairs and festivals, especially on Saturdays at Plaza Tupac Amaru. They are a delicious option for authentic regional flavors, perfect for those seeking healthy vegan desserts.
- Chichas: Traditional fermented drinks from corn, such as Chicha de Jora, and fruit-based versions like Frutillada and others made from Quinoa (Chicha Blanca) and Kiwicha. These refreshing, slightly alcoholic drinks are standard in markets, especially in areas dedicated to juices and soft drinks. They can also be found at Saturday fairs and sold in large containers like rachis or buckets. Chichas are typically served with sprinkled cinnamon, except for Chicha de Jora, enjoyed without it. They are a popular option for those looking for a typical, refreshing drink, perfect for a stroll through markets or local fairs.
- Mote con Pushpo is a nutritious combination of boiled corn and toasted and boiled fava beans. Small bags are sold by street vendors at popular fairs, making it an easy-to-carry snack perfect for enjoying while touring the fair. It’s an ideal vegan snack packed with energy and represents one of the region’s many culinary traditions.
Vegan Options in Small Eateries:
- Purple Mazamorra: A dessert made from purple corn and dried fruits, known for its antioxidant properties. Restaurants and fairs commonly serve it as a refreshing and healthy dessert.
- Picarones are fried dough rings made from sweet potatoes and pumpkin, drenched in chancaca honey, a natural sweetener. It is a delicious dessert found in restaurants called “picaronerías.”
- Herbal Teas and Infusions: Infusions of coca and other local herbs like muña (Andean mint) known for their digestive properties. These infusions are widespread in restaurants around the city, ideal for accompanying a light meal or as a comforting beverage.
Vegan Versions of Typical Peruvian Dishes in Restaurants:
- Mushroom or Mushroom Ceviche: A vegan ceviche where mushrooms replace fish. They are marinated in lime juice, red onion, chili, cilantro, and salt, creating a fresh, tangy, and slightly spicy dish. It’s perfect for those looking for an animal-free version with all the flavors of traditional Peruvian ceviche.
- Tarwi Ceviche: A typical dish that replaces fish with Tarwi, an Andean legume rich in protein. This ceviche is served fresh and can be found in various local restaurants, especially those offering vegan options.
- Vegan Quinua Chaufa: A vegan version of the Peruvian-Chinese rice chaufa, where quinoa replaces rice. It’s combined with vegetables like carrots, peppers, green onions, and soy sauce, creating a nutritious, delicious, and protein-rich alternative.
- Vegan Papa a la Huancaína: A classic Peruvian dish adapted to veganism with a creamy yellow chili sauce made with vegan milk and cheese. The sauce is served over boiled potatoes and garnished with olives and a vegan version of a hard-boiled egg, preserving the traditional flavor with an ethical twist.
- Vegan Lomo Saltado: A plant-based version of the iconic Peruvian dish. Instead of meat, it uses seitan, tofu, or mushrooms, sautéed with onions, tomatoes, peppers, and spices. It’s served with fried potatoes and rice, offering a mix of authentic and delicious flavors.
- Vegetable Causa: This light and fresh dish features layers of pressed yellow potatoes, carrots, peas, cucumber, and avocado. It’s seasoned with vegan mayonnaise, making it a delicious appetizer for any occasion.
- Quinua Tapada: A nutritious and vegan alternative to the traditional “tataperice.” They prepare it with layers of cooked quinoa mixed with vegetables like carrots, spinach, and peas, then compact and bake it. It makes an ideal option for a healthy, complete dish.
- Cushuro Apaltado is a dish that combines Cushuro (an Andean algae rich in nutrients) with avocado, creating a smooth, refreshing, and nutritious cream. It is seasoned with lime, cilantro, and onion and served as an appetizer or a side dish.
- Vegan Russian Salad: A plant-based version of this classic side dish is available. It mixes potatoes, beets, carrots, and peas with vegan mayonnaise. Creamy and colorful, it’s perfect as a side dish or appetizer.
- Champi Papas are mushrooms sautéed with garlic, onion, and yellow chili and served with golden potatoes. They’re a tasty and comforting vegan alternative to the traditional “salchipapas,” perfect as a main dish or side dish.
- Soups: The menu often includes a variety of soups made with vegetable broths. When you request a vegan option, confirm that it doesn’t include animal ingredients like dairy or meat broths to ensure an entirely plant-based and delicious experience.
- Alcoholic Beverages: In bars and restaurants in the city center, you can enjoy traditional Peruvian drinks like the Chilcano (a cocktail made with pisco and various fruits), pintado tea, as well as the famous Cusqueña Beer and craft beers, widely appreciated by locals and tourists alike.
Vegan Products in Cusco
Cusco offers a rich variety of natural products, many of them traditional from the Andes, ideal for a vegan diet:
Grains and Pseudocereals:
- Quinoa: Andean pseudocereals, such as white, red, and black, are rich in proteins, vitamins, and minerals.
- Kiwicha: Resilient and rich in proteins and minerals, used in soups and drinks.
- Cañihua: Like quinoa, it is high in iron, calcium, and proteins. Ideal for soups and smoothies.
Legumes and Seeds:
- Tarwi: A legume with 35% protein, used in stews and ceviches.
- Beans and pallares: Rich in proteins and fiber, essential in stews and soups.
Andean Tubers:
- Potatoes: There are over 3,500 varieties, and they are rich in carbohydrates, proteins, and minerals such as iron and zinc.
- Sweet Potato: Known also as “batata,” “boniato,” or “patate douce.” Sweet and nutritious, rich in antioxidants and fiber.
- Olluco, Oca, Yacón, and Mashua: Nutritious tubers used in stews, salads, and soups.
- Maca: An energizing tuber, rich in amino acids and vitamins, used in powdered form in smoothies and juices.
Andean Fruits:
- Lucuma, Cherimoya, Aguaymanto, Capulí, and Camu Camu: Rich in antioxidants and vitamins, ideal for juices and desserts.
- Granadilla and Tumbo: Refreshing and nutritious, used in drinks and jams.
Vegetables and Others:
- Squash and artichoke: Rich in fiber and vitamins, used in soups and stews.
- Asparagus and Chonta: Light and nutritious ingredients in salads and ceviches.
- Coca, muña, and pico: Traditional plants with digestive and medicinal properties.
- Avocado: A key ingredient in Peruvian cuisine.
Spices and Peppers:
- Peruvian peppers (yellow, panca, rocoto): Essential in local cuisine, providing unique flavor and spiciness.
Shoppers can easily find these products in traditional markets and supermarkets in Cusco. Many are internationally recognized, but their quality and genetic diversity make them unique to Peru.
Overcoming Challenges
Cusco boasts various vegan restaurants and the local geography provides easily accessible foods in the markets. If you visit the city, consider the following:
- Plan your meals: If you’re going on a tour or hike, consider bringing vegan snacks such as dried fruits or nuts for long excursions.
- Learn key phrases: Being able to say “no meat, no chicken, no fish, no milk, no eggs, no cheese, please” will help you ask for what you need. In the local markets, you may hear friendly expressions like “casera, caserita,” or “mamita” used by vendors. Try using them to build rapport.
- Consult your tour operator: Travel agencies offering hikes and tours provide vegan menus. At Salkantay Trekking, we focus on your dietary needs and health restrictions, so all our hiking packages include vegan options. Be sure to inform your guide or travel agent of your dietary preferences.
Being Vegan in Cusco is Simple and Affordable
Shoppers can find vegan products in many places in Cusco and its surroundings. Here are some key spots to find them:
Traditional Markets:
- San Pedro Market: One of the largest and most popular markets in Cusco, offering a wide variety of fresh products, wild herbs, tubers, and local fruits. It also has vegan-friendly traditional meals such as Jauch’a (from S/.6.00), mote con pushpo (from S/.4.00), and other local snacks.
- San Blas Market: A smaller yet popular market thrives in the San Blas neighborhood. It offers delicious, affordable meals, including vegan options like vegan lomo saltado (S/.15.00) and international dishes like falafel and sandwiches.
- Rosaspata Market: This lesser-known market is about a 25-minute walk from Plaza de Armas and offers a variety of vegetables, fruits, bread, juices, tubers, and other fresh products.
Popular Fairs:
- Tupac Amaru Square Fair: On Saturdays, this square hosts many vegan Cusco desserts, such asand mazamorras dulce de níspero, mazamorras, and more. It’s a great place to enjoy local cuisine during festivals and celebrations.
- Traveling Fairs: People can find vegan products depending on local festivals like those at Plaza San Francisco or Plaza San Pedro.
Street Carts and Stalls:
- These are near local markets, busy corners, and highly trafficked streets. They sell roasted fava beans, emollients, plantains, and sweet potatoes. Notable areas include Santa Clara Street and Avenida El Sol.
Local Restaurants and Cafes:
- Green Point: Located in San Blas, this restaurant offers a unique experience of plant-based Peruvian and international cuisine, including vegan lomo saltado.
- Rúcula: Known for its fresh, local ingredients and various popular vegan options.
- Organika: Specializes in organic and local products, with a menu featuring many vegan choices.
- El Encuentro: With two branches near Plaza de Armas, it offers affordable breakfasts and meals starting from S/.12.00 (about 3.50 USD).
- El Olivo: Located on Calle Pavitos, 15 minutes from Plaza de Armas, this restaurant offers economical meals for around S/.9.00 (about 2.50 USD).
- Vida Vegan Bistro: A 100% vegan restaurant recognized as one of the top 100 restaurants globally, offering delicious Peruvian vegan dishes like Papa a la Huancaína.
- Chia Vegan Kitchen: This restaurant focuses on healthy ingredients like vegetables, quinoa, and brown rice and offers a variety of delicious vegan dishes.
Stores and Supermarkets:
- PlazaVea Cusco and Orion Supermarkets: Large, well-stocked stores where you can find various products, including vegan options and typical regional foods.
- Specialty Stores:
- Do organic Market: Offers natural, organic, and vegan products.
- Mundo Verde: A store specializing in vegan personal care, food, and beverages.
- All Natura: An organic store with many vegan products is open daily.
- Naturlandia: A naturist store for organic, vegetarian, and vegan products.
- Punto Verde Natural: A space that brings together producers and distributors of natural products.
Vegan Peruvian Crafts in Cusco:
Artisans in various regions of Peru make beautiful vegan crafts using 100% natural materials, free from animal products. Local communities create necklaces, bracelets, earrings, decorative items, clothing, souvenirs from seeds, recycled wood, natural stones, and other organic materials. These crafts reflect respect for nature and life, using traditional techniques to ensure sustainable and ethical products.
- Mates and Huingos are traditional crafts from the Junín region featuring pumpkin carving that depicts the daily lives of the locals. Since artisans carve these products from pumpkin, they consider them vegan crafts, as pumpkin is an organic material with no animal-derived components.
- Costume Jewelry: Beautiful accessories made from wood, plant fibers, and organic “Huayruros,” seeds from the Ormosia coccinea plant, native to the Amazon rainforest. These accessories stand out for their red and black coloring, with the red being the most prominent. In various cultures, especially in Peru and the Andes, they are believed to have spiritual significance, bringing good luck, protection, and health. These products are vegan and made from plant-based materials without any animal elements.
- Ceramics: People consider them mostly vegan because artisans make them primarily from clay and other natural minerals, which are inorganic materials not derived from animals. The manufacturing process excludes animal products. Artisans often finish the pieces with glazes or paints, using either natural or synthetic options, depending on the technique. However, some finishes or decoration techniques, such as using varnishes or glazes that contain animal-derived products like shellac (made from insects), may make a piece not completely vegan. You should verify the specific process of each workshop or artisan community to ensure they don’t use animal-derived materials in the finishes or decorations.
- Plant Fibers: Artisans make decorative and interior design products from bamboo, an eco-friendly material that can replace non-biodegradable ones. They craft these items entirely from plant fibers and ensure they are vegan. Other crafts use mascara or palm, an extra-fine natural straw.
- Totora: These decorative and utility products are woven from plant fibers (reeds) using knotting and braiding techniques. As such, they are entirely vegan.
- Musical Instruments: Artisans make wind instruments from reeds, cane, “sacuaras” (flag or stalk that some plants, such as corn, güin, or sugarcane, produce), wood, and bamboo. Each piece combines craftsmanship and sound quality, making it vegan and using natural, plant-based materials.
- Vegan Jewelry: In the region, artisans make jewelry from seeds, wood, or natural stones. Local communities create necklaces, bracelets, and earrings using natural materials without relying on elements like animal bones, making them authentic vegan jewelry.
- Amazonian Textiles: Production of textiles and jewelry with Shipibo Kené designs using cotton. As artisans make this craft with plant fibers, they ensure it is entirely vegan.
Enjoy Cusco to the Fullest
Being vegan in Cusco is easy and an experience that connects you with the local culture and Andean biodiversity. From tasting Tarwi ceviche to supporting small producers in traditional markets, veganism in Cusco invites you to explore what’s sustainable, authentic, and delicious. Your choice respects your values and contributes to the local economy and a positive environmental impact.
Enjoy Cusco while embracing an ethical and conscious lifestyle!
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